1. LANDMINE TWIST
Reps: 8–10 (each side) Rest: 0 sec.
Wedge the end of a barbell into a corner. Hold the opposite end with both hands at arm’s length on the sleeve (the part where you load the plates). Swing the barbell to one side, lowering it to hip level. Swing it to the other side. Roll your body back when you feel your abs are about to lose tension.
2. SEATED BICYCLE CRUNCH
Reps: 20–30 (each side) Rest: 0 sec.
Lie on your back on the floor and place your hands by your ears. Crunch your torso up off the floor and twist to your left side. Draw your left knee up to meet your right elbow. Reverse the motion and repeat on the other side. You should look like you’re pedaling a bike. Don’t sacrifice range of motion for faster reps.
3. RKC PLANK
Reps: Hold as long as possible Rest: 60 sec.
Get into pushup position and place your forearms flat on the floor. Move your arms slightly forward so the bend in your elbows is greater than 90 degrees. Brace your abs and lock your knees, feeling your quads contract. Squeeze your glutes. Now try to pull your elbows toward your knees— they shouldn’t move, but you’ll feel your core working harder. Hold this position for time.
CIRCUIT III >>> [PAGE 4]